**28-Day Meal Plan for Weight Gain**
*(Adjust portions as needed)*
*Days 1-7:*
Breakfast:
- Scrambled eggs with cheese
- Whole grain toast with honey
- Glass of whole milk
Lunch:
- Grilled chicken breast
- Brown rice
- Steamed peas
- Gravy
Dinner:
- Chicken stir-fry with mixed vegetables
- Brown rice
- Glass of chocolate milk
Snack:
- Greek yogurt with honey and granola
*Days 8-14:*
Breakfast:
- Oatmeal made with whole milk, topped with honey and chocolate chips
- Hard-boiled eggs
Lunch:
- Chicken and rice soup
- Whole grain roll with butter
- Side salad with olive oil dressing
Dinner:
- Baked chicken thighs
- Mashed potatoes with gravy
- Steamed peas
Snack:
- Trail mix with nuts, dried fruit, and chocolate pieces
*Days 15-21:*
Breakfast:
- Peanut butter and banana smoothie (made with milk and honey)
- Toast with avocado
Lunch:
- Chicken salad sandwich on whole grain bread
- Carrot sticks with hummus
- Small chocolate bar
Dinner:
- Beef and vegetable stew
- Brown rice
- Glass of milk
Snack:
- Apple slices with peanut butter
*Days 22-28:*
Breakfast:
- Breakfast burrito with scrambled eggs, cheese, and vegetables
- Glass of chocolate milk
Lunch:
- Grilled chicken wrap with avocado and mixed greens
- Sweet potato fries
- Small fruit salad with honey drizzle
Dinner:
- Baked salmon
- Quinoa pilaf
- Roasted vegetables with olive oil
- Glass of milk
Snack:
- Handful of mixed nuts and dried fruit
*Note: For weight gain, increase portion sizes and add calorie-dense foods like nuts, avocados, and olive oil. For weight loss, reduce portion sizes and limit high-calorie additions.*
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